Enjoy a guilt-free twist on a classic favorite with this Cottage Cheese Alfredo Sauce. High in protein, low in fat, and perfect for pasta lovers looking for a healthier, creamy alternative – no heavy cream or butter needed! Plus, it’s ready in just 15 minutes!

Looking for a creamy, delicious Alfredo sauce thatโs also healthy and high in protein? This Cottage Cheese Alfredo Pasta is the perfect guilt-free way to enjoy your favorite fettuccine Alfredo while sneaking in some extra nutrients. Whether youโre a fitness enthusiast, trying to eat healthier, or just love experimenting in the kitchen, this recipe will soon become a staple in your cooking repertoire.
Why Use Cottage Cheese?
Cottage cheese is a fantastic base for this healthy Alfredo sauce because itโs naturally high in protein and low in fat (if you opt for low-fat versions). It creates a rich, creamy texture without the need for heavy cream or butter.
Healthy eating doesnโt mean giving up on indulgent flavors. This High Protein Cottage Cheese Alfredo Sauce is proof that you can have it all: a rich, creamy pasta sauce thatโs both nourishing and satisfying!
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Why You’ll Love This Recipe
Ingredients
See recipe card for quantities.

- Fettuccine: Or pata of choice!
- Cottage Cheese: This forms the creamy, protein-packed base of the sauce, keeping it light yet rich in texture. I use a low-fat cottage cheese (2%), but full-fat works too.
- Grated Parmesan Cheese: Adds a savory, salty depth of flavor that complements the creamy cottage cheese.
- Garlic Powder: Enhances the sauceโs flavor.
- High Protein Milk: Helps achieve the perfect sauce consistency while keeping it light. I love to use high-protein soy milk, but any milk will work.
- Dried Italian Seasoning: A classic herb mix that adds depth and a hint of earthiness to the sauce. You can substitute with any other dried herbs you like.
- Fresh Parsley: Adds a pop of color to the final dish. Feel fee to use chives instead of parsley.
- Salt & Pepper: To taste.
Visual Step-by-Step Instructions
- Pasta Sauce: In a blender, combine the cottage cheese, milk, parmesan cheese, Italian seasoning, garlic powder, salt and pepper. Blend until smooth. (I like to use my immersion blender for this).
- Pasta: Cook the pasta in a large pot of boiling salt water until al dente. Reserve ยฝ cup pasta cooking water, then drain the pasta through a colander.
- Pour the sauce into a large skillet, add the cooked pasta, and a splash of reserved pasta cooking water. Toss well over medium heat for 2-3 minutes, allowing the sauce to heat through and coat the pasta evenly. If the sauce seems too thick, gradually add more pasta water until it reaches your desired consistency.
- Enjoy topped with fresh parsley!

Tips for Success
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Add Protein: Pair the sauce with plant-based chick’n strips or tofu or for an extra protein boost.
- Low Carb: Serve the cottage cheese pasta sauce over zucchini noodles.
- Veggies: Add roasted or steamed veggies such a broccoli, zucchini, mushrooms, or spinach to the finished dish.
- Storage: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop, adding a splash of water to loosen the consistency if needed.
More Cottage Cheese Recipes

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๐ Recipe
Cottage Cheese Alfredo
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Ingredients
- 7 oz fettuccine
- 1 cup cottage cheese, (I used low-fat)
- ยฝ cup milk, (I used high-protein soy milk)
- ยผ cup grated parmesan cheese
- ยฝ tsp italian seasoning
- ยผ tsp garlic powder
- ยผ tsp salt, or more
- ยผ tsp pepper
- 1 tbsp parsley, chopped
Instructions
- Pasta:ย Cook the pasta in a large pot of boiling salt water until al dente. Reserve ยฝ cup pasta cooking water, then drain the pasta through a colander.
- Pasta Sauce: In a blender, combine the cottage cheese, milk, parmesan cheese, Italian seasoning, garlic powder, salt and pepper. Blend until smooth.ย (I like to use my immersion blender for this).
- Pour the sauce into a large skillet, add the cooked pasta, and a splash of reserved pasta cooking water. Toss well over medium heat for 2-3 minutes, allowing the sauce to heat through and coat the pasta evenly. If the sauce seems too thick, gradually add more pasta water until it reaches your desired consistency.
- Enjoy topped with fresh parsley!
Notes
- Store & Reheat Properly:ย Store leftovers in an airtight container in the fridge for up to 3 days. Warm on the stovetop over low heat with a splash of milk or water to restore creaminess, or reheat in the microwave.
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